12 Foods That Will Naturally Boost Your Collagen Levels

Foods high in collagen: Collagen is a major structural protein found in the body’s connective tissue that helps maintain strong bones and joint mobility, and reduces premature skin aging. 12 Many animal-derived foods are high in collagen, while plant-based foods may provide nutrients to support collagen production in the body.

1. Bone Broth

Bone broth is made by simmering roasted bones, such as beef, chicken, turkey, or pork, with or without their meat, in water for many hours. It is available commercially, or you can make it at home, which allows you to control sodium and additives.

The amount of collagen and overall protein content per serving varies by the type of bone broth and preparation. One study of different preparations of bone broth showed collagen amounts ranging from 17.9% to 20.4%5

2. Seafood

Fish skin, bones, scales, and cartilage contain collagen.6 Eating skin-on fish, like salmon, or fish that have edible small, soft bones, like canned sardines and anchovies, can be a good dietary source of collagen, protein, as well as heart-healthy omega-3 fatty acids.

Shellfish such as oysters and shrimp, contain zinc, a mineral that the body needs to produce collagen.

3. Poultry

Foods high in collagen, Bone broth made from poultry can be a good source of collagen. However, eating skin-on poultry and bone-in meat can also provide collagen.

The amount of collagen varies in different parts of the bird. For example, chicken feet, and skin-on thighs and legs can provide collagen than chicken breast, which is mostly muscle. Poultry is also high in protein, providing the amino acids that the body naturally uses to make collagen.

4. Organ Meats and Offal

Certain organ meats and offal are high in collagen. These include meats with connective tissue, such as:

Beef tripe (stomach lining)
Beef and pork skin
Pig ears
Ox tail
Chicken feet
While other organ meats, such as liver and kidney, do not contain as much collagen, they can provide a significant amount of protein for the natural production of collagen in the body.

5. Dairy

Dairy, such as cheese, milk, and eggs, does not contain connective tissue, and therefore has no collagen. However, dairy is considered a complete protein because it contains all of the essential amino acids your body needs in the best proportions. Thus, your body can use the amino acids from dairy to naturally produce collagen.

6. Legumes

Plants do not contain collagen, but they do contain the amino acid building blocks and other vitamins and minerals that are needed to make collagen. Legumes are excellent protein sources and provide essential minerals like zinc and iron, which are necessary for collagen production.

Examples of legumes include:

Beans
Peas
Lentils

7. Soy

Soy is also a legume, but unlike many of them, it provides a complete protein. It also contains isoflavones, which may promote collagen production.

Soy is used in making the following food products:

Tofu
Tempeh
Soy milk
Miso
Edamame

8. Leafy Greens

Leafy greens, contain both amino acids and vitamin C, which are essential for collagen production. They are packed with other nutrients and are a recommended part of a healthy diet for everyone. Examples of leafy greens include:

Spinach
Kale
Collard greens
Mustard greens
Watercress
Swiss chard

9. Citrus Fruits

Foods high in collagen, Citrus fruits are high in vitamin C, which your body needs to make collagen. People who don’t get enough vitamin C can develop problems with wound healing due to the lack of collagen.

Scurvy is a well-known example of a vitamin C deficiency, causing bleeding gums and bruising in sailors who lacked ready access to fresh food on long voyages. Now, scurvy is uncommon and mostly seen in older adults.

Citrus fruits high in vitamin C include:

Oranges
Grapefruit
Lemon
Lime

10. Berries

Many berries are also high in vitamin C. These include:

Strawberries
Blackberries
Raspberries
These colorful fruits are also high in antioxidants, which help your body repair damage. Antioxidants help repair sun damage in the skin. Eating fruit daily is recommended for a healthy diet.

11. Bell Peppers

Like citrus and berries, bell peppers are also high in vitamin C, which your body needs to make collagen. Red, orange, and yellow bell peppers have more vitamin C than green bell peppers.

12. Kiwi

Foods high in collagen, Kiwi is a great source of vitamin C. One medium kiwi contains more than 75% of your daily recommended vitamin C intake.

Benefits of Collagen in Diet

The collagen that you eat is at least partially broken down during digestion. Your body can use the fragments to make more collagen.

The foods above contain collagen or other vital building blocks like amino acids, minerals, and vitamins that your body needs to naturally make collagen.

Some studies suggest that supplementing collagen may improve the health of bones, joints, and skin. One review notes anti-aging properties of collagen in the skin, such as increasing hydration and skin elasticity.

When to Consider Supplements

In general, it’s recommended to obtain nutrients through the foods you eat rather than through supplements. Talk with your healthcare provider before starting any supplements.

You can find many collagen supplements in various forms. Collagen is also a popular ingredient in cosmetic products.

Most studies on collagen intake use specific supplement products that have a known amount of collagen or hydrolyzed collagen (fragments of collagen) rather than natural dietary sources.

Supplements can ensure you are getting the amount of collagen you are looking for. It’s worth noting that most studies are also funded by industry, which can create bias.

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